Workout Description

Why This Workout Is Hard

Work density uses 40 Front Squats (very heavy, factor 4) and 208 Ring Push-Ups (bodyweight, factor 0.5) = 264 units. With an expected 18 minutes, density ≈14.7 units/min → 20 points. Movement complexity averages Front Squat (60) and Ring Push-Up (60) → 60 points. Time domain 12–20 minutes → 70 points. Base score: 0.4×20 + 0.3×60 + 0.3×70 = 47. No modifiers. Final rating: Hard.

Benchmark Times for Gator

• Elite: <15:00
• Advanced: 16:00-17:00
• Intermediate: 18:00-19:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pressing (208 ring push-ups) plus repeated sets of heavy squats demand sustained muscular output and smart set management.
• Strength (6/10): Sets of five front squats at 185/135 lb require solid leg strength and front-rack capacity, especially as fatigue accumulates.
• Flexibility (5/10): A strong front-rack position and shoulder extension control on rings require moderate mobility in wrists, lats, and thoracic spine.
• Endurance (4/10): No monostructural work, but continuous movement over 15–25 minutes challenges aerobic support for repeated efforts and recovery between sets.
• Power (4/10): Front squats benefit from aggressive drive out of the hole, but the workout rewards steady, controlled reps more than explosive output.
• Speed (3/10): Limited by heavy barbell sets and ring stability; cycling is deliberate, and transitions matter but do not dictate the outcome.

Movements

• Front Squat
• Ring Push-Up

Scaling Options

Scale to: 8 Rounds — 5 Front Squats (155/105) + 20 Ring Push-Ups • 8 Rounds — 5 Front Squats (135/95) + 15 Push-Ups • 6 Rounds — 5 Front Squats (185/135) + 20 Ring Push-Ups

Scaling Explanation

These options reduce load, pressing difficulty, or total volume to preserve the intended heavy-but-steady stimulus and sustainable sets.

Intended Stimulus

A steady grind with heavy sets and high pressing volume. Front squats should be unbroken or split once late under fatigue, while ring push-ups are managed in small, consistent sets with short rests. Breathing stays controlled, heart rate elevated but sustainable, and technique remains crisp in the front rack and on the rings.

Coach Insight

Open at 80–85% effort. Keep transitions tight and rest deliberately between smaller push-up sets to avoid burnout. Most important: choose a front squat load you can handle in 1–2 sets every round with perfect front-rack positions. Common mistakes: sprinting early sets of push-ups, collapsing midline on rings, and death-gripping the bar. Stay composed.

Benchmark Notes

These times represent completion benchmarks from beginner to elite for the Rx version. If you’re new to heavy front squats or ring push-ups, expect 30–40 minutes. Intermediate athletes target 18–22 minutes. Advanced/elite athletes can finish in 15–18 minutes by keeping squats unbroken and smartly partitioning push-ups.

Modality Profile

This is a gymnastics and weightlifting couplet with no monostructural element. The majority of time is spent on ring push-ups, so gymnastics dominates the session, while the heavy barbell front squats contribute a smaller but potent weightlifting component.

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